POACHED NEW DELHI ALASKA COD

In a large (12-inch) nonstick pan or stockpot, cook garlic and green onions in oil over medium heat for 1 minute. Stir in wine; continue cooking 1 minute. Stir in tomato paste, garam masala and salt until smooth; add coconut milk. Turn heat to high and cook just until boiling. Rinse any ice glaze from frozen Alaska Cod under cold water. Turn off heat and gently add fillets to sauce, spooning sauce over fillets. Return heat to a simmer.

Once simmering, cover pan and cook 4 to 5 minutes for frozen seafood or 2 minutes for fresh/thawed fish. Turn off heat and let seafood rest 5 minutes or until seafood is opaque throughout. Serve fillets with rice or vegetables and coconut sauce.

Nutrients per serving (including rice): 465 calories, 12g total fat, 6g saturated fat, 24% calories from fat, 73mg cholesterol, 41g protein, 40g carbohydrate, 2g fiber, 580mg sodium, 35mg calcium, and 470mg omega-3 fatty acids.